The Science of Healthy Habits - How to Make Habits Stick EP 108

Passion Struck with John R. Miles

John R. Miles

Mental Health, Alternative Health, Education, Self-improvement, Health & Fitness

4.7 • 779 Ratings

🗓️ 18 February 2022

⏱️ 25 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode, I tell the story of Kieran Behan and, through his account, review the science of creating healthy habits, unhealthy habit elimination, and how the process of neuroplasticity (brain rewiring) facilitates habit formation. I describe the role of the prefrontal cortex, which is grounded in the neuroscience of brain states and our ability to insert conscious effort, intention, and thought into the process. I also discuss neuroplasticity, also known as neural plasticity, or brain plasticity, and the neural networks' ability to change through growth and reorganization. I then dive into how you create healthy habits and what makes habits stick using gymnastics and Kieran's story to help illustrate the points. I offer seven suggestions based on science that should help anyone create better habits and eliminate bad habits for fitness, relationships, school, career, and more--indeed, becoming empowered in the task of creating meaningful, prosperous, and productive habits. Once the habit formation cycle is formed, you can confidently creep closer and closer to your goals. Our Patreon Page: https://www.patreon.com/passionstruck Thank you to our sponsors:

MAGIC MIND. Get 20% off https://magicmind.co/passionstruck; use code passionstruck.
ATHLETIC GREENS. Get a one-year supply of vitamin D and five travel packs https://athleticgreens.com/passionstruck.
SURF SHARK. Get 83% off Surf Shark VPN and three extra months free https://surfshark.deals/passionstruck; use the promo code passionstruck.

Thank you for watching this video. I hope you keep up with the weekly videos I post on the channel, subscribe to, and share your learnings with those who need to hear them. Your comments are my oxygen, so please take a second and say 'Hey' ;). -- ► Subscribe to My Channel Here: https://www.youtube.com/c/JohnRMiles Links: * Atomic Habits by James Clear: https://amzn.to/3gQJpN9 * Momentum Dash: https://momentumdash.com/ * Lifetick: https://lifetick.com/ * Goalify: https://goalifyapp.com/en/reach-your-goals/ * Habitbull: http://www.habitbull.com/ Socials: * Twitter: https://twitter.com/Milesjohnr * Facebook: https://www.facebook.com/johnrmiles.c0m * Medium: https://medium.com/@JohnRMiles * Instagram: https://www.instagram.com/john_r_miles * LinkedIn: https://www.linkedin.com/in/milesjohn/ * Blog: https://passionstruck.com/blog/ * Instagram: https://www.instagram.com/passion_struck_podcast/ * Gear: https://www.zazzle.com/store/passion_struck/ Timestamps:

0:00 Introducing habits and new programs
3:36 Athletic Greens,SurfShark
6:54 The story of gymnast Kieran Behan
11:32 Magic Mind
13:07 Neuroscience process of habit formation
14:15 Neuroplasticity and how neural pathways work
15:40 How to choose and develop healthy habits
16:39 Tool 1: practice mindfulness and meditation
17:15 Tool 2: understand the habit loop
17:50 Tool 3: find an accountability partner
18:28 Tool 4: reflect and improve
18:51 Tool 5: practice habit stacking
19:39 Tool 6: make habits realistic and achievable
20:26 Tool 7: be consistent
20:48 Conclusion & Synthesis

-- John R Miles is a serial entrepreneur and the CEO and founder of Passion Struck. This full-service media company helps people live intentionally by creating best-in-class educational and entertainment content. John is also a prolific public speaker, venture capitalist, and author named to the ComputerWorld Top 100 IT Leaders. John is the host of the Passion Struck Podcast, a show focused on exploring the mindset and philosophy of the world's highest achievers to learn their lessons to living intentionally. Passion Struck aspires to speak to the humanity of people in a way that makes them want to live better, be better and impact. Stay tuned for John's latest project, his upcoming book, which will be published in summer 2022. Learn more about me: https://johnrmiles.com. New to this channel and the passion-struck podcast? Check out our starter packs which are our favorite episodes grouped by topic, to allow you to get a sense of all the podcast has to offer. Go to Spotify or https://passionstruck.com/starter-packs/. Like this? Please join me on my new platform for peak performance, life coaching, self-improvement, intentional living, and personal growth: https://passionstruck.com/ and sign up for our email list.

Connect with John

Pre-Order The Mattering Effect: https://matteringeffect.com/
Book John to Speak: https://johnrmiles.com/speaking/
Keynotes, books, podcast, and resources: https://linktr.ee/John_R_Miles
Children’s Book — You Matter, Luma: https://youmatterluma.com/
Substack: https://www.theignitedlife.net/

Support the Movement: https://startmattering.com/. Every human deserves to feel seen, valued, and like they matter. Wear it. Live it. Show it.

Disclaimer

The Passion Struck podcast is for educational and entertainment purposes only. The views and opinions expressed do not necessarily reflect those of Passion Struck or its affiliates. This podcast is not a substitute for professional medical or psychological advice.

Transcript

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0:00.0	Welcome visionaries, creators, innovators, entrepreneurs, leaders and growth seekers of all types to the Passion Struck podcast.
0:08.0	Hi, I'm John Miles, a peak performance coach, multi industry CEO, maybe veteran and entrepreneur on a mission to make Passion Go viral for millions worldwide.
0:19.0	And each week I do so by sharing with you an inspirational message and interviewing eye achievers from all walks of life who unlock their secrets and lessons to become an Passion Struck.
0:31.0	The purpose of our show is to serve you the listener by giving you tips, tasks and activities you can use to achieve peak performance and for too much passion-driven life you have always wanted to have.
0:45.0	Now let's become Passion Struck.
0:47.0	Welcome back to episode 108 of the Passion Struck podcast and thank you to all of you who come back weekly to listen and learn to live better, be better and impact the world.
0:58.0	If you're new to the show or you would like to introduce it to a friend or family member, we now have episodes starter packs.
1:04.0	These are collections of your favorite episodes that are organized by topic that gives a brand new listener a great way to get acquainted to everything that we do here on the show.
1:14.0	Just go to passionstruck.com slash starter packs to get started.
1:19.0	And on there you'll also see that we've curated playlists on Spotify, which is another great way that you can get acquainted with the show.
1:27.0	And if you haven't been to our YouTube channel, you can check it out at John Aramiles where we have over 230 different videos ranging from long form content like today's episode to short, 2 to 5 minute mindset moments to give you daily doses of inspiration.
1:43.0	Now those of you who are listening to this can't see the t-shirt I'm wearing, but I'm advertising for my friends at the Wearer Angels Foundation.
1:50.0	And as most of you already know, I'm getting ready to participate in the 4x4x48 challenge March 4th through 6.
1:59.0	That's 4 miles every 4 hours for 48 hours and I'm doing it with 50 other veterans.
2:05.0	And everything that we're doing is to support nonprofits around the cutting edge of treating veterans who have traumatic brain injury or post traumatic stress disorder.
2:13.0	And this foundation is very close to my heart because I am one of those veterans that they helped out and it has changed my life completely.
2:21.0	So I'll put information in the show notes how you can check out and support this important cause.
2:27.0	But please check out Wearer Angels Foundation.
2:30.0	And if you get a their site the 4x4x48 challenge is right there and you can sign up to be part of this amazing effort.
2:37.0	Whether they're beneficial or harmful, habits are those things that you've done countless times and become automatic.
2:44.0	Of course it's those pesky bad habits that we often all fall into instead of the helpful ones.
2:51.0	That's because habits are typically formed in reaction to some kind of reward mechanism.
	...

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